These Yummy 4-Ingredient Date Bites Are A Fiber-Filled, Nut-Free Snack

A perfect weekend snack.

JaneWalter

May 13, 2025 - 21:02

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These Yummy 4-Ingredient Date Bites Are A Fiber-Filled, Nut-Free Snack

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mbg Nutrition & Health Writer

By Eliza Sullivan

mbg Nutrition & Health Writer

Eliza Sullivan is a food writer and SEO editor at mindbodygreen. She writes about food, recipes, and nutrition—among other things. She studied journalism at Boston University.

Image by Yakubov Alim / iStock

May 13, 2025

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There's a whole world of easy snack bites out there. However, most contain one common ingredient that stops some people from enjoying them: nuts. While nuts have a whole lot of benefits, they're also some of the most common allergens—which means, for many people, snack bites and snack bars are off the table.

But with a recipe like this four-ingredient wonder, consider them back on the snacking menu. A hero for any homemade snack bite, here dates take center stage. These fiber-filled dried fruits are offset by coconut in two forms: shredded coconut and coconut manna (also known as coconut butter). Not to be confused with coconut oil, the manna is made by pureeing the meat of the coconut into a paste. This means it retains the fiber and has a thicker texture—two elements that contribute to the fantastic final product.

To finish it off, the bites feature 1 teaspoon of lemon zest, which packs a big, bright flavor punch.

Raw Lemon Date Bites

Makes 10 or 11 bites

Ingredients

½ cup dates, pitted⅓ cup coconut manna (aka coconut butter)½ cup shredded unsweetened coconut1 teaspoon lemon zest

Method

Place all ingredients in a food processor and blend until well combined. The dates should be well processed, and the mixture should stick together and almost look "shiny" when pressed between your fingers.Transfer mixture to a piece of parchment paper. Roll mixture into a log and then wrap the parchment paper around it. Once wrapped, press and roll the mixture a little more to ensure it is an evenly shaped and firm log.Chill the log in the fridge for 1 hour and then cut into 10 or 11 bite-size pieces. These raw bites are best kept cool in the fridge and can also be frozen.

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